10 tips on how to increase protein intake

Do you want to up your protein intake but are not sure where to start? Or maybe you're already working on it but having trouble getting enough protein in your diet throughout the day?

Today's post is all about easy ways to get more protein into your daily diet. Keep reading for 10 effortless ways to up your protein game!

Adding more protein to your diet can have numerous benefits, from building and repairing muscles to keeping you feeling fuller for longer. Whether you’re a meat-eater or a vegetarian/vegan, plenty of options can help you meet your protein goals.

1. Start your day with a protein-packed breakfast.

Adding protein to your breakfast is an easy way to help you reach your protein intake. Try adding a couple of eggs to your toast, a spoonful of nut butter or Greek yoghurt to your porridge, or a bowl of green yoghurt with fresh berries. Not only does this boost your protein intake, but it can also help you feel more satisfied for longer, helping you fight the urge to snack and making it easier to manage portion sizes.

2. Spread your total protein intake throughout the day.

Avoid cramming in all your daily protein at the end of the day and try to spread out your protein during the day. For example, if you aim to eat a total of 100 grams of protein a day, you can eat 25g of protein in 4 meals. This can help maximise muscle protein synthesis (building muscle) and keep you fuller for longer.

3. Include protein-rich snacks throughout the day.

If you’re a snacker (like me), adding protein-rich snacks to your day can go a long way. On a busy day, I like to keep 2 high-protein snacks in my bag so I feel less tempted to buy unhealthy snacks when I feel hungry. My go-to high-protein snacks are nuts, eggs, yoghurt, chocolate milk, or beef jerky.

4. Choose lean protein sources for snacks/meals.

Chicken, turkey, fish, and tofu are great protein staples for your meals. They are lean because they contain less fat than red meat. Red meat is high in saturated fats, and eating too much-saturated fats in your diet can raise “bad” cholesterol in your blood, increasing the risk of heart disease and stroke.

5. Eat your pulses - they have protein too.

If you're looking for protein sources beyond meat, consider trying lentils, quinoa, edamame, beans, and other pulses. These options offer plenty of protein and can be a great addition to your diet. For example, you can add beans or lentils to soups, curries, or other sauce-based dishes to make them more filling and nutritious.

6. Adding protein powder.

I like to apply a “food first” approach and consider protein supplements after a balanced diet. But sometimes, you need an extra boost, especially if eating more protein is making you full! So, when needed, protein powders are a great supplement to use alongside a balanced diet. I like to add a scoop of protein powder to my porridge, baked goods, or smoothies/milkshakes for an afternoon or post-workout snack. 

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7. High-protein options.

Did you know that many supermarket products now have higher protein options? For example, Alpro soya milk now has high plant protein milk, and so does Arla yoghurt. When doing your food shop or grabbing a snack on-the-move, opt for the option with higher protein.

Note - Pay attention to products advertising as “high protein” like “protein bars”, “protein chocolate”, “high protein cereal” as these products may be high in fat, salt and sugar.

8. What about eating out?

Now-a-days nutritional information in most cafes, restaurants, and supermarkets are readily available, making it easier to plan what you want to eat. You can make the most of this and have a look at the protein content in dishes and pick foods rich in protein. That way, you can still enjoy eating out while getting enough protein in. 

9. Meal-prep.

Plan ahead to make sure you get enough protein each day of the week. Meal prepping can help you add protein to your meals all week long, without having to decide what to eat each day. I like to meal prep on Sundays, making breakfast, lunch, and snacks that I keep in the fridge or freezer for easy access during the week.

10. Track intake and set goals.

To prioritise protein, it's helpful to set SMART goals (specific, measurable, attainable, relevant, and time-bound) for yourself. To track what you are eating, try using a fitness app like MyFitness Pal or Lifesum or simply writing it down in a notebook or in your notes on your phone.

There you have it, some tips on how to boost your protein intake in your diet. Now it’s time to take action: Start incorporating more protein-rich foods into your meals, and track your progress. Don’t forget to listen to your body and adjust intake as needed. With these tips in mind, dedication, and consistency, you’ll reach your health and fitness goals in no time.

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